A
strong middle part is the basis not only to progress to more complex
and intense functional exercises, but also to prevent back problems. This new "CHALLENGE CORE" you will get a practical way.
The traditional abdominal training is based on repetitions hundreds transferable exercises with little further with the concept and CORE abdominal training has taken a new direction. The studies on this are clear, we must change the paradigm updating both exercises as training criteria.
In this new collectible, my goal is to go a step further and propose a concept ready to apply as progressive training programs.
A challenge 9 months
From now on, every week we'll give you a plan to follow that will take you on a path to improved levels of strength not only getting a robust abs, but also a stabilizing block in the middle that will allow you to take with performance guarantees security and other demanding general exercises.
Characteristics:
- A challenging 9 months with a weekly program
- An intermediate level for active people arises.
- Each week the plan change, sometimes changing exercises, but also including other variables such as materials used or charges.
- You can include as part of your training, whether of strength in the gym, conditioning at home or as specific training for your sport.
- They are used mostly self-loading exercises, also alternative materials such as tension, balls or banks, so it is applicable in virtually any location.
Basing the program
Circuit varied, brief and control. These would be the three premises that define the criteria on which the program is based at the time of putting it into practice.
Circuit
The best way is to do it in a circuit, moving from one exercise to another with little rest in between, that's a good option to recover one or two minutes between each rotation or enter an exercise in middle to later proceed with the next rotation. It is ideal to four rotations, but also are good choices 3 for which combine him with other training or 5 rotations to those who want a bit more gear. In any case, more is better.
Varied
The core is not just doing crunches, this is only a part. The aim is to ensure the work of all areas and on all core functions. In this regard, you will find that the exercises will aim to work the abdominal wall involving the previous chain, but also the oblique by involving the side chain without forgetting the lumbar muscles with exercise involving the posterior chain, especially the erector spinae.
If brief, twice good
The traditional habit of doing hundreds of crunches dynamic on the ground is not only a mistake, but may be causing serious disruptions. In this regard the studies are very clear; the stimulus in terms of muscular tension that undergo abdominal muscles must be very short, reference should not exceed 15 seconds each position. Considering this aspect, it is best not to keep long position or exercise, but constantly switch between the different working areas, vary always better option to maintain a position.
Strong but controlled
Everyone can do the exercises, what makes the difference and where the difficulty is to make a technical and correct postural control. The prone iron is the classic example; everyone can be placed in pushup position, but not all the desired stability and control. You better be soon with good control to endure long positions isometric lacking in generating compensation control. Taking this example as a reference, it is common to see how many people are trying to maintain an iron with a visible arched lower back or winged blades. There are even people who experience pain and still endure Stoics exercise ... it is a fundamental principle and common sense saying "if it hurts, do not do", simple and effective.
Here the challenge begins
Core Challenge: Program 1
The traditional abdominal training is based on repetitions hundreds transferable exercises with little further with the concept and CORE abdominal training has taken a new direction. The studies on this are clear, we must change the paradigm updating both exercises as training criteria.
In this new collectible, my goal is to go a step further and propose a concept ready to apply as progressive training programs.
A challenge 9 months
From now on, every week we'll give you a plan to follow that will take you on a path to improved levels of strength not only getting a robust abs, but also a stabilizing block in the middle that will allow you to take with performance guarantees security and other demanding general exercises.
Characteristics:
- A challenging 9 months with a weekly program
- An intermediate level for active people arises.
- Each week the plan change, sometimes changing exercises, but also including other variables such as materials used or charges.
- You can include as part of your training, whether of strength in the gym, conditioning at home or as specific training for your sport.
- They are used mostly self-loading exercises, also alternative materials such as tension, balls or banks, so it is applicable in virtually any location.
Basing the program
Circuit varied, brief and control. These would be the three premises that define the criteria on which the program is based at the time of putting it into practice.
Circuit
The best way is to do it in a circuit, moving from one exercise to another with little rest in between, that's a good option to recover one or two minutes between each rotation or enter an exercise in middle to later proceed with the next rotation. It is ideal to four rotations, but also are good choices 3 for which combine him with other training or 5 rotations to those who want a bit more gear. In any case, more is better.
Varied
The core is not just doing crunches, this is only a part. The aim is to ensure the work of all areas and on all core functions. In this regard, you will find that the exercises will aim to work the abdominal wall involving the previous chain, but also the oblique by involving the side chain without forgetting the lumbar muscles with exercise involving the posterior chain, especially the erector spinae.
If brief, twice good
The traditional habit of doing hundreds of crunches dynamic on the ground is not only a mistake, but may be causing serious disruptions. In this regard the studies are very clear; the stimulus in terms of muscular tension that undergo abdominal muscles must be very short, reference should not exceed 15 seconds each position. Considering this aspect, it is best not to keep long position or exercise, but constantly switch between the different working areas, vary always better option to maintain a position.
Strong but controlled
Everyone can do the exercises, what makes the difference and where the difficulty is to make a technical and correct postural control. The prone iron is the classic example; everyone can be placed in pushup position, but not all the desired stability and control. You better be soon with good control to endure long positions isometric lacking in generating compensation control. Taking this example as a reference, it is common to see how many people are trying to maintain an iron with a visible arched lower back or winged blades. There are even people who experience pain and still endure Stoics exercise ... it is a fundamental principle and common sense saying "if it hurts, do not do", simple and effective.
Here the challenge begins
Core Challenge: Program 1
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